Best of Fitness Black Book
Six Pack Abs
- What is The Best Abdominal Exercise to Get Six Pack Abs?
- Great Six Pack Ab Video Shows How Get Extremely Toned Abs
- Bruce Lee's "Secret" Six Pack Ab Exercise
- A Six Pack Ab and Muscle Tone Tip That is Never Discussed
- Core Exercises and Core Muscles- When Did the Obsession Begin?
- Six Pack Abs – Without Turning Into a Hunchback
- Tighten Your Obliques Without Adding Size With These Isometric Exercises
- Ab Circle Pro or Body by Jake? A $10 Alternative That is More Effective!
- "Ah Young Grasshopper…When You Can Take the Pebble From My Hand…You Will Have Six Pack Abs!"
Fat Burning Cardio
- An Aerobic Workout Program That Forces Your Body to Burn Fat
- A Jump Rope Workout That Burns Belly Fat
- The "Tabata Protocol"…An Effective 13 Minute Fat Burning Workout
- Balancing Steady State Aerobics With Interval Training
- Perceived Effort is the Secret to Avoiding Fat Burning Plateaus
- Fasted Workouts and Fasted Cardio vs EPOC – For Fat Loss
- Primary Cardio Machines -vs- Secondary Cardio Machines
- Adjusting Cardio Intensity to Match Your Diet
- Workout Intensity and Fat Loss – Hitting the Sweet Spot
- "Cardio Compensation" – Certain Cardio Workouts Cause Intense Food Cravings
- Interval Training Improves Your Endurance, Better Than Endurance Exercise!
- Why Walking is Necessary for Good Health – Even If You Are Extremely Fit and Lean
- Increase Natural HGH Without Injections, Sprays, or Pills
- Are You In Good Shape or Do You Just Have a High Pain Tolerance?
- Brief Exercise Found to Be Much More Effective for "Fit" People
Resistance Interval Training
- A Circuit Training Routine That Actually Makes Sense!
- Body Weight Circuits Are Kickin' My Butt!
- Creative Circuit Training – Experimenting With Fat Loss Workouts
- How Interval Training Works – Lactic Acid, Oxygen Debt, and Recovery
- Hindu Squats. An Effective Body Weight Exercise for Fat Loss and Mobility
Build Muscle
- My Muscle Building Course – Finally Ready to Be Released to the Public
- Best Chest Exercises to Build Masculine Square Pecs
- Strategic Way to Combine Machine Exercises With Free Weights
- How to Quickly Gain the Ideal Amount of Muscle Mass for Your Body Type
- Gaining Muscle Doesn't Increase the Metabolic Rate a Significant Amount
- Your Weak Muscle Group vs Their Strong Muscle Group
- A "Sensible" Way to Build Muscle Mass
- How to Lose Muscle Mass on Purpose?
- The Top Exercises for Each Body Part? Impossible to Say!
- Standing Barbell Military Press – Not Just a "Shoulder" Exercise
- "Protein Guilt" – When You Wish The Meal Had More Protein.
- Build Muscle Mass With Body Weight Exercises
- Nutrition Plays A Small Role in Building Muscle Mass – Controversial Video
- Bar-Barians – Ninja Masters of the Pull Up Bar!
- A Big Mistake When it Comes to Gaining Muscle Mass
- How to Gain Muscle and Lose Fat at the Same Time?
- Is There a Vet Around Here? (Flexes Biceps) Because These Pythons Are Sick!
- Resistance Bands – Can Work Chest and Shoulders Better Than Free Weights?
- My Muscle Building Course – Finally Ready to Be Released to the Public
- Are Push Ups Necessary if You Have Access to Free Weights?
- Does Rep Count Even Matter? Controversial Findings of a Recent Study!
- The One Arm Military Press – "Old School" but Effective
Gain Strength
- How to Get Stronger Than Ever While Burning Body Fat
- Sets and Reps – Long or Short Rest Periods?
- Explosive Pushups to Increase Your Bench Pressing Power and Pectoral Definition
- Gain Strength Without Fail By "Mastering the Weight"
- Pyramid Sets Are Bad for Strength Gains
- The Strength Training Rep Dissected and Explained
- Weak Grip Strength = Weak Body
- Muscle Confusion: A Quitter's Approach to Lifting
- Gaining Strength Through Periodization – Train Like a Soviet Athlete!
- Avoid the Typical Bodybuilding Workout Split. What to Do Instead!
- Hanging Power Cleans – A Great Exercise for Strength and Definition
- Use Partial Reps to Shock Definition and Strength Into Lagging Muscles
- Drop Isolation Exercises to Get Through Sticking Points
- 7 Common Strength Training Mistakes. Is Your Workout Making You Weak?
- How to Get Stronger at Push-ups and Pull-ups Using a Soviet Special Forces Technique
- Make Body Weight Exercises Challenging Without Doing High Reps
- How to Do One Arm Push Ups for 20 Reps
- How "Thick Bar Training" Will Greatly Improve Upper Body Strength
- Explosive Strength Training – Applying More Force to the Weights Being Lifted
Increase Muscle Definition
- Muscle Tone VS Muscle Mass Workout Routines
- How "Getting Older" Actually Improves Muscle Tone
- Body Fat Percentage…No Need to Be Obsessed Over a Number!
- Muscle Tone Philosophies of Former "Soviet Special Forces" Instructor
- Why "Time Under Tension" Is Important When It Comes To Muscle Tone
- Lift Light Weights for Low Reps to Gain Strength and Muscle Definition
- 5 Tips to Help You Look Obscenely Hot In A Swimsuit This Summer!
- 6 Reasons You Should Avoid Training for "The Pump"
- Why You May Look a Bit Fatter When First Losing Body Fat
- Strength Training + Low Calorie Diet + Interval Training = Sexy Body
- Muscle Maturity – Looking Better As You Age
- Post Workout Shakes? Not If Fat Loss is Your Goal!
- Human Growth Hormone (HGH) – Breaking Down a Few Scientific Studies
- Tips to Fix "Skinny Fat" Syndrome
- Muscle Tone – A Controversial Term Examined
- The "Brief Workout" Trend – Are You Exercising Enough to Hit Your Goals?
- Summer Workout Tips to Maximize Your Time in the Sun
- How Rep Tempo Can Affect Fat Loss
- Stubborn Body Fat Caused by Excess Estrogen
- Gone in 60 Seconds: One Minute of Activity to Avoid Storing Calories of a Meal as Body Fat
Celebrities
- Legendary Surfer Laird Hamilton's Workout Routine
- Will Smith Slims Down For New Role in the Movie "I Am Legend".
- Is Tony Jaa the Next Bruce Lee?
- What Hollywood's Sexiest Actors Can Teach You About Being Attractive to Women
- Duane Johnson, AKA The Rock, Looks Better Slim Instead of Bulky
- Trent Reznor of NIN Gained a Ton of Muscle. Did He Ruin His Look?
- Robert Downey Jr. is Looking Better Than Ever as Tony Stark
- Roman Sebrle, and Other Dominant Athletes in Track and Field
- Cam Gigandet's "Never Back Down" Workout Aproach
- Tarzan VS Conan – A Competition of the Ages!
- Yvonne Craig (Batgirl and Green Lady from Star Trek) – Looks Better than Present Day Female Fitness Models
- Ryan Kwanten's Workout – Jason Stackhouse from "True Blood"
- Taylor Lautner – Finally a Fitness Role Model for "Generation Y"
- Men's Suits – 10 Crucial Buying Tips to Look Stylin' Like James Bond
- Leonardo DiCaprio's Personal Trainer for "The Beach" – Cornel Chin
- Madonna's Gym, "Hard Candy Fitness", Coming to a City Near You?
- An Interview With Tyler Shields – A Modest Celebrity Photographer Who Oozes Talent
Diet
- Skipping Meals Will NOT Slow Your Metabolism and Cause Weight Gain!
- Another Study "Questioning the Logic" of the 6 Meal Per Day Diet Plan
- Fat Loss Momentum…The Secret to Rapid Fat Loss
- Is Diet OR Exercise More Important for Fat Loss and Getting Lean?
- Incredible Fruit Facts: Why Fruit Should Be A MUCH Larger Part of Your Diet!
- Low Calorie Diets. How Low Calorie Can You Go, Without Losing Muscle?
- Another Study "Shoots Down" The Idea of Eating 6 Small Meals Per Day
- How to Retrain Your Taste Buds to Enjoy Healthy Food
- Snacking Takes More Discipline Than Fasting
- Strategic Eating to Get the Most Out of Your Upcoming Workout
- How Caffeine Affects Fat Loss, Exercise Performance, and Health
- High Insulin Levels Stop Fat Loss and Cause Weight Gain
- Embrace Hunger and Hunger Pains While Dieting
- Insulin and Fat Loss. A Simple Explanation.
- People Are Quick to Criticize Low Calorie Diets
- Maintain Muscle Mass On 800 Calories Per Day?
- How Much Water Per Day? Exaggerated by the Media!
- Southeast Asian Food – Does a Body Good!
- The Paleo and Primal Diet. Eating Like a Caveman?
- Constructing an Effective Diet Plan to Get Lean Before Summer
- Is It Okay to Eat Right Before Going to Bed? "Yes" and "No"
- "Mindless Eating" – Why Do We Continue to Eat When We Are Full?
- Low Carbohydrate Diet or Low Fat Diet? It Depends…
- Eat Stop Eat vs The Warrior Diet
- Reduce Calories and Reduce Unnecessary Time Spent Working Out
- "Why Exercise Won't Make You Thin" – Analyzing This Time Magazine Article
- An Aggressive Dieting Approach to Use After a Period of High Calorie Eating
- Are All Diets, High Fat Diets?
- Wheat Allergies – Blood Shot Eyes, Runny Nose, and Only Gluten Free Beer? Say it Isn't So!
- Carb Strategies That I Have Found to Work Well for Staying Lean
Injury Prevention
- Conquering Low Back Pain While Getting Fit…Part I
- Conquering Low Back Pain While Getting Fit…Part II
- Conquering Low Back Pain While Getting Fit…Part III
- Hate to Stretch? Don't Have Time to Stretch? I Have Good News!
- Move Your Body Through Space – "Live Long and Prosper"
- Use the Back Bridge Exercise to Improve Posture and Reduce Back Pain?
- The Body of An Athlete – But the Spine of a Weakling?
Everything Else
- What is the Most Obnoxious Thing You've Seen While Working Out?
- Going Bald or Have a Receding Hairline? You Need to Buzz it Off!
- Giving Exercise Machines The Respect They Deserve…A Tribute to Arthur Jones 1926-2007
- "Learn Fitness Tips from YODA, You Will"
- An Amazing Personal Development Blog That Will Help You Reach Your Fitness Goals.
- Losing Body Fat Makes Your Face Much More Attractive and Sexy
- The Ultimate Home Gym Setup. Workout on Your Terms!
- Avoid a "Gym Body". Aim for an Athletic Body Instead!
- Stop the Weight Gain Before You Become a Yo-Yo Dieter!
- 25 World Class Beaches Worth Getting in Shape For
- Acai Berry, Oprah Winfrey, Dr. Oz, Colon Cleansing, and Fake Blogs! What?
- The 5 Pound Rule – Staying Lean For a Lifetime
- Yo-Yo Weight Loss – The Natural Way to Lose Weight
- Get in Shape for Summer – My Detailed Spring Workout Routine
- I'm Shocked That Bodybuilding is Still Popular
- Personal Training – Good for Brainstorming, But Not Ideal for Long-Term Success
- "Positive Action" Gets Results – Not Positive Thinking
- Why Most Celebrity Workout Routines Are Overrated
- Being a Little Overweight Can Reduce Life Expectancy And Increase Health Risks
- "The Vacation Body Blueprint" – My Free 56 Page Report is Ready for Download!
- Fitness Tips and Observations From My First 40 Years
- Fitness Forums – The Good, The Bad, and The Ugly!
- High Metabolism When Young & Slow Metabolism When Old? Inevitable?
- Intense Exercise at Home – Easy to Give Up When No One is Watching
- Fitness Experts – Who is Right? Who is Wrong? Are you Confused?
- Hippies VS Jocks – Which Group is Healthier?
- Remember Recess and Summers as a Kid? That is When Exercise Was Fun!
- Muscle Recovery – The More Advanced You Get the Trickier It Becomes
- Maintenance Mode – Staying Lean Once You Get There.
- Giants VS Little People – Body Fat, Metabolism, Lean Body Mass, etc.
- Fat Loss Head Games – When Your Mind Makes Fat Loss Near Impossible
- Are Brief Workouts Effective for Fat Loss as You Get Older?
- What the Heck is Inflammation? Why Should You Care?
- The Best Gym Pound for Pound is in Bulgaria?
- A Story of Breast Cancer Survival
- "Visual Impact for Women" – Jazzed to Introduce My New Women's Course!
Guest Posts
- Mark Sisson – Why We Need Meat
- Scott Kustes – The Four Types Of Fat. Sorting Out the Confusion of Dietary Fats
- Craig Ballantyne – 7 Questions and Answers About Turbulence Training
- Brad Pilon – The Evolution of Weight Loss
- JCD Fitness – Improve Your Life by Improving Your Posture
- Adam Steer – Advanced Bodyweight Exercises: No Gym, No Problem!
- Gym Junkies – Motivation Tips for Sticking to Your Workout Routine
- Anna Dornier – Should Women Do the Same Type of Workouts as Men?
- Martin Berkhan – Scorch Through Your Fat Loss Plateau
- 10 Questions With One of the World's Top Special Forces Trainers
Current Favorite Music Vids
New Order – World
[I pretty much love anything put out by New Order or some old school Joy Division. This is one of my favorites.]
Radiohead – Reckoner
[This song reminds me of my girlfriend. We listened to it on a summer time road trip while driving through the Columbia River Gorge. Perfect song to zone out to.]
The Chain Gang Of 1974 – Undercover
[Current new-wave inspired stuff by a great Indie band. We saw these guys live. Can't believe they haven't blown up yet...good stuff! ]
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Comments
December 15, 2009
Jason the Caveman said:
Hey Rusty,
hmm this is good. when i need a quick boost on motivation or refresh on some concepts of fitness I can easily find what I am looking for!
Michael H said:
Rusty,
WOW! This really helps out! Thanks for creating this section! All my biggest improvements are mainly because of your site! You're my inspiration to become fit not just during summer, but all year round with all the tips you give out!
THANKS A BUNCH!
Michael
P.S. When are you going to make your own ebook that will lead to success, such as a year-round routine?
Samuel said:
Wow !! Thanks Rusty So Much Info!!! Thanks For Organizing All your Post in one big ONE!!!
Sue said:
Excellent!
December 16, 2009
Clarence said:
Thanks!!
biggahboy said:
First and foremost thanks Rusty for taking your time compiling this list for all your readers, I know it must have been lots of work and its greatly appreciated, this is a worthy bookmark for sure.
I have a 2 part Question:
Does weight loss (fat loss) have a direct correlation with waist line size? E.g ("for X amount of fat you lose, you will lose Y inches off your waist") I have searched and seen nothing about this.
I'm 25yrs old, 34-35 waist inches, 5'11, 177lbs. I have come down from 215lbs with your help and ESE & your other affiliates & much thanks. I'm wondering, with your experience, how much will I have to weight to see my abs, I can see 2 without flexing and 4 flexing & a pouch of fat still hanging around, I'm a lil concerned about dipping below 170lbs (cause I have always been a big fellow and a lil scared of being lightweight…lol), just give me a ball park estimation of what I should expect to weight to be "Beach-Ready" by the summer time? Thanks Rusty & many successes in your life.
vacoder said:
Rusty-
This is awesome. Thank you!
Also I am glad to know (from your news letter) that you will be responding to older posts as well; I think this organization makes it so much easier.
Keep it up!
December 22, 2009
Chris said:
I hate @ss kissing…but it needs to be said, this really is a cracking post Rusty. You have the same eye for organisation that I have, so I really appreciate posts like this, and the general outlay of your site.
Its painful to see so many people duped by the mainstream fitness industry, not to mentioned conditioned to like a certain look (ahem)….so its nice to see SOMEONE getting the truth out, the simple facts, as Da Vinci said…'simplicity is the ultimate sophistication'…and there are some genuinely sophisticated posts on this site.
Thanks again Rusty, know that your work is truly appreciated and has made a difference, which is more than many ever accomplish in their lifetime.
Chris said:
Forgot to ask…will you be updating this post as you cover further topics, or is this a 'greatest hits' moment, signaling the end?!
(Then again, most music 'artists' today release greatest hits albums two to three years into their career!)
December 28, 2009
admin said:
biggahboy,
So you are 5'11" with a 4 pack and 177 pounds. For a 6 pack, I am guessing another 7 pound loss of weight (170). To get ripped you would need to dip down to 165. I know 12 more pounds sounds like a lot. What will happen is that you will smaller in clothes, but much more impressive and muscular than you are now with your shirt off. Aim for 170 and see what you look like at that point. I am guessing that will do the trick. Probably no need to drop down to 165 unless you are a model or have the need to get uber-ripped.
vacoder,
I will try and respond to some of the older posts, but I will never be able to address them all. If I could…I would. When this blog was new I used to be able to…but now I am getting around 300,000-400,000 views per month, this has become pretty tough.
Chris,
I enjoy simplicity and focus as well. There is so much "info overload" online, that I didn't want to bring that over into my site. I simply want people to read posts and comment and hopefully learn something valuable in the process.
I plan on writing posts until I can't think of anything else to write. My time on this blog is far from over. I am just getting started
-Rusty
January 7, 2010
Ali Qaiser said:
Excellent!!
Hey rusty, u probably wont rem me but u have surely been helping me out a lot…its gonna be two years this april since I have been following u
Again some advice, right now I am at 165 lbs, 5ft 11 inc and 32inch waist line. I do look athletic but not muscular, I dont have a belly but its not ripped either…I workout 5 days a week and it is a pretty strenous exercie..but I am not seem to be getting ripped…is it some combination of high reps and low wait or vice versa?
Help me man, again
thanks.
February 4, 2010
Anthony Y. said:
Hey Rusty,
I found your website last week and I have thoroughly enjoyed reading and learning about your take on fitness. Starting this week, I have decided to get myself into the best shape possible for my vacation in June.
I’m 6’1 and 233 lbs. This week, I’ve just started the ESE style of diet (2 fast/wk) and have also been using your resistance training 2-day split and 25 mins. of HIIT this week (3x/wk). I plan on moving to your “event-ready” regiment about a month before my vacation. All and all, I have 16 weeks to get in great shape.
I have a couple of questions:
1-Do you think the resistance training split will be enough to get my weight down to at least 200 lbs by that time?
2-How heavy should I be lifting? I used to lift to tone so the weights were a bit challenging but not too heavy.
3-I primarily use the upright bike to do my HIIT training and I don’t use the treadmill because I don’t like the way my knees feel afterwards. Is there a variation of HIIT that I could perform on the elliptical?
4- I was also thinking about incorporating some turbulence training workouts and Stronglift 5×5 training into my workout regiment after about 4-5 weeks. Should I? If so, what principles of these workouts should I incorporate?
Thanks
February 11, 2010
Nathan H said:
Hey rusty,
I just left a comment on a post you madea just a while ago and hopefully youll be able to get to that one.
I did have one simple question…Ive comprehended all of your post accept the whole low reps thing is still bugging me.
If i want to get toned, meaning i want my mucles to show without flexing and all, im suppose to do low reps?
EX: When i curl heavy ill curl 35 lb 3X10
So what would a low rep be for this? (To get toned)
February 24, 2010
Jun Kim said:
Dear Rusty,
Awesome website, I've been reading it feverishly throughout my lectures the past day. I had a quick question regarding casein protein, do you follow the same suit as whey protein? Drinking it only after you've achieved your desired body fat percentage? Or would you recommend not drinking it at all? Let me know thanks!
March 29, 2010
brittany said:
i dont think jessica alba's body is a good example of 60's physique. because jessica alba is much slimmer than those girls back in the day. a good example of girls from back when would be a bit thicker and curvier such as scarlett johanson.
April 20, 2010
amol said:
i want my increse my wt.so pls sugetion me
April 23, 2010
FertilAid said:
Hey Rusty bad @ss site…You must be getting a lot of traffic. I used to be a personal trainer but I gave it up and started helping my clients online. I see your doing well with this site. Congrats. Very informative content.
PS. I send my clients here…
Thanks!
June 13, 2010
Adrian said:
Hey Rusty, I know you're super busy running this site and living your life! But I just have a question. In a nutshell, what do you think of this??? —> http://www.stevegetsripped.com/
agree or disagree? recommend or not?? I am skeptical but i wonder..
thanks for all your help!
July 3, 2010
Karisa said:
Hi Rusty, I love your site, I have learned a lot of valuable info from it. I have a question, I know women don't have enough testosterone to bulk up when lifting weights, but I have heard that heavy lifting creates muscle tears which creates muscle growth. Does this mean that I will get bigger arms, chest, etc? I also don't want to get big thighs and legs from lower body exercises, should I only use my body weight then for lower body exercises? Thanks so much!
July 6, 2010
Roderic Silva said:
I've been using a variety of body wieght exercises for the last 5 yrs and no one has been able to match me when it comes to explosive power. Use what you have and develop it further.
July 19, 2010
M@ said:
I'm glad that you put everything together like this! It makes it easier than using the tags!
July 20, 2010
nye said:
wow the sort item published in this web are worth millions.
August 29, 2010
lawyer@orange county personal injury lawyer said:
I have a question, I know women don't have enough testosterone to bulk up when lifting weights, but I have heard that heavy lifting creates muscle tears which creates muscle growth. Does this mean that I will get bigger arms penney lawyer@sacramento personal injury
September 9, 2010
Mark O Brien said:
Hi Rusty
I'm a big fan of your website articles particularly interval cardio in a fasted state it has worked wonders for me.I have a question you may not have heard of before…
I'm a rugby referee and games last 80+minutes where you could run 5-7miles plus all the decisions you have to make!.
Would fasting for such a weekly event be a bad idea ?
Yours in interval training
Mark
Ireland
September 15, 2010
Most Comfortable Shoes said:
Hey Rusty, I have been doing movement yoga for the past three months what else do you think I could undertake that increases the need for cardio workout. I also do a palates class once per week.
October 11, 2010
daniela said:
If i eat one meal a day will i lose weight im 17 an weigh 184 5"9 whats the best things is it bad to eat once a day ?
November 21, 2010
brad said:
really keen to find out matts exact workout and diet was to look like he did in the pic any help would be appreciated
November 23, 2010
Trent said:
Hey rusty!
Just saying this site is amazing! thanks for all the correct info!
January 3, 2011
Workouts said:
What a terrific collection of links! I'm bookmarking this now to reference in the future for sure.
March 3, 2011
iuhealth said:
I think body weight exercises are best for gaining powers than weight training and indirectly helps in weight training. So if you can easily do 15 to 20 pullups i think you should also see the effect in your weight training while lifting up the weights. I have started weight training from last six months and before that i was just doing body weight exercises but now i think my power is increase in weight training.
March 9, 2011
gmat said:
oh Rusty. I certainly understand what you are saying. You have to have a "life" sometimes. Your site is awesome! Keep up the great posts!
Thanks
Sandy
March 17, 2011
Get My New Premium Abs Report for Free! | Fitness Black Book said (pingback):
[...] and things I've never discussed in the past. Every few months, I archive many of the posts in The Best of Fitness Black Book section. This is a growing resource of hundreds of articles all focused on getting the lean [...]
June 9, 2011
George @ Scholarships For Moms said:
Thanks for this amazing blog rusty. I just wanted to take some time out of my day to thank you.
June 15, 2011
Stephen said:
Rusty!
You certainly have put together a great source of knowledge! I visit your site on a somewhat daily basis always reading new posts and different blogs. Your workouts have become my go to guides. Of course I tweak a few… but you were right on with everything you posted! Keep it up!
July 16, 2011
Kris - Health Blog said:
Wow there's really a ton of good articles in here.
I'm going to tell my buddy about this best-of page, he likes to get his info from bodybuilding magazines such as Muscular Development and such.
August 30, 2011
Gain Weight Build Muscle said:
Lots of good articles. Better than the ones from bodybuilding websites since they simply are not suitable for the layman. Too advanced and will lead to overtraining easily.
September 25, 2011
Joe said:
Hey rusty, I am skinny fat. I just got the ab book but decided to jump in with the mens guide. Will take photos and report back.
November 10, 2011
uswebauthority said:
This idea is simply best and we must be follow every time of our life.
December 23, 2011
Shannon Johnson said:
Looking forward to trying this!
January 5, 2012
Dom said:
This is my new favorite site, with a ton of great articles and don't feel like i'm being pressured to buy in on commercial gimmicks.
question: pro's / con's of working out either in the morning or night…based on meal schedules for optimal results. I'm having trouble deciding to do physical activity in the morning and not eat till four hours before bed. Or to workout at night and have a decent size meal after i.e. warrior plan
January 25, 2012
Ashwin said:
its really great
can you please let me know the how to get good chest and the workout time to do abs. and can u please send the black book pages to my email address.
January 28, 2012
Routine- maintenance of body, mind, and machine | johnsep said (pingback):
[...] routine that I followed for several months to get into better shape for my upcoming leave. The site Fitness Black Book is a great blog on all types of fitness science, techniques, and ideas that helped me a lot and [...]
February 19, 2012
Julie Parker said:
Amen to that! What a great site. You have really done your homework. I think all the dance inspired toning workouts (like Bar Method) are catching on because you are right on track about what women want in a program. Long lean muscle.
One thing though. You list the rowing machine as a secondary cardio machine. Big mistake. It takes a while to learn the rowing stoke (not like other machines), but when you master it, you can do any intensity and duration you want. It builds strength, endurance and focus and will work you harder than any other machine or sport, hands down. I use a Concept2 rower (ergometer) with a PM2 monitor 4-5 days except when I'm on the water sculling.
Gyms that have rowers usually offer little or no instruction, so I suggest you find a rowing club and get someone to teach you how to use it. Rowers are a very helpful bunch.
Julie Parker
co-founder Cape Charles Rowing Club, Virginia
March 6, 2012
Tor-Inge said:
Hi! In Visual Impact you recommend non-fat milk and chocolate powder as a good proteinshake after hypertrophy training. I find it strange because you say the chocolate powder is High Glycemic carbs. Because in the Glycemic Index list chocolate powder is low in glycemic carbs. I just wanna get my facts straight, and your opinion!
Best Regards Tor-Inge – Norway